YMCA Strong Workout

Warm up – 5-7 minutes, with a march, jump rope, jog, calve raises and arm circles.

YMCA STRONG – Complete each letter to get your YMCA Strong workout in for the day, or shorten it and just do YMCA one day and Strong the next alternating. Aim to complete each move for one minute (if you just started exercising try 30 seconds. After you have completed all the letters take a 1-minute rest and repeat for a total of 3 times for a 30-minute total body workout.

Equipment – optional mat, or hand-held weights.

Modification – You can do many of the exercises seated, standing or on the floor using mat. You choose which position works for you.

The amount of time you use for each letter and the number of rounds you do can be increased or decreased depending on your fitness level.

Y	Y Raises (Superman) lie face down on a mat, with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so that they are 1- 2 inches off the floor, forming a bowl shape with your body. Hold this position for a few seconds (imagine you’re making the letter Y your hands are the wide part and legs are the stem), then lower back to the starting position. You should feel your lower back, glutes and hamstrings working in the hold position. Keep your head in neutral alignment with your spine. Repeat for 30-60 seconds.
M	Mountain Climbers Start in a traditional plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine. Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow. It's OK if you can't bring the knee all the way to your elbow. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position. Continue switching legs and begin to pick up the pace until it feels like you're "running" in place in a plank position.
C	Crunches Lie on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest or behind your head for neck support. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
A	Alternating Rear Lunges To begin, stand tall with your hands at your hips or overhead, which is the more challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs, and step back with right leg.
S	Shoulder Taps Start in a push-up position with your feet hip-width apart. Plant your hands directly under your shoulders and ground your toes into the floor, squeezing your glutes to stabilize your body. Lightly tap your left shoulder with your right hand. Repeat with the opposite hand.
T	Tricep Dips Starting in a sitting position in a chair or on the floor, place your hands next to you on a chair or on the floor and your feet out in front of you. Inch forward so your hips are off the chair or lifted of the floor, bend your arms and dip down. Return to original position and repeat.
R	Reverse Crunches Lie on your back. Lift your legs with your knees bent so they form a 90-degree angle with the floor, keeping feet together. While inhaling, move your legs towards your chest as you roll your pelvis backwards and raise your hips off the floor. Pause then exhale while moving back to starting position.
O	Oblique Side Bend Stand with your feet hip-width apart, holding your hands down by your sides (optional to use a weight). Begin by bending sideways to your right, keeping your hand close to your body. Squeeze your oblique as you bend, and feel the stretch on your left side as you move your hand down toward the side of your knee.
N	Neck Stretches Tilt your chin forward towards your chest, hold for 2 seconds, extend your neck to look up at the ceiling, hold for 2 seconds, rotate your neck so you are looking over one shoulder, hold for 2 seconds, repeat to the other side , tilt your head to bring your ear down towards your shoulder, hold for 2 seconds, repeat to the other side*Only move as far as you comfortably can – none of these movements should cause you any pain or discomfort.
G	Glute Raises Stand up tall holding onto the back of a sturdy object like a chair or resting your hands on a wall. Raise one leg, pressing it straight back behind you, and squeeze your glutes at the top of the motion. Pause, and then return to the starting position. Switch legs after 30 seconds